We are dedicated to providing the highest quality fitness experience for our members. In order to do so, our team is dedicated to being in line with the following core values:
Community
We are a group of people who are committed to the cultivation of positive relationships within 305 and also our local, national and global communities through the avenue of health and fitness.
Excellence
We commit to quality in every aspect of our business. The quality of our coaches is second to none.
Integrity
Transparency in everything we do, including pricing, programming and day to day operations.
Less is More
We believe strongly in a fundamental approach to fitness. Learn the basics, master them. Then and only then progress to more advanced movement.
Member-Focus
Members are the life-source, the heart of 305. Without them, 305 does not exist. We are dedicated to putting our members at the very center of everything we do and are committed to improving the quality of life, health and well-being of our members.
Live the Code
At all 305 locations, staff must embody and live a fitness lifestyle. This includes commitment to exercise, clean diet and healthy lifestyle choices.
Respect
Regardless of background, race, ethnicity or sexual orientation, we respect everyone equally.
Adaptability
People of all levels train with us. Whether you are a first timer or an experienced athlete, we have the skills and tools to adapt our programs to fit your needs. As a member, your safety is our first concern. You will never be asked to do something you’re not comfortable with.
Loyalty
You choose to invest your time with us, we promise to invest our time, energy and resources into you.
Positive Mental Attitude
Regardless of the situation, display a positive attitude. Don’t just display it, embody and own it.
Be Humble
No member of our team is greater than the whole.
CrossFit 305, CrossFit A1A – CrossFit
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Metcon (AMRAP – Rounds and Reps)
Warm Up:
Alternating Tabata
:20 Birddogs
:10 Rest
:20 Plank to Down Dog
:10 Rest
:20 Sit Ups
:10 Rest
Repeat the above 4 times
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In 6 minutes, as many rounds and reps as possible of:
6 STEP BACK LUNGES
https://youtu.be/I1IvDQibYLU
6 Clean & Jerk -or- Curl & Press
https://youtu.be/Cw0YyyJ8Tgw
https://youtu.be/2KKNkCuMo8I
Rest 2 minutes
In 6 minutes, as many rounds and reps as possible of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges, no weight
Rest 2 Minutes
2 Minutes Floor Touch to Jump DOOO ITTT!
Can’t Jump? Substitute with Plank Knee to Elbows!
Straight into
Two rounds of:
60 second plank
60 seconds of plank glute kick backs
https://youtu.be/ELJ-14EdAHM
60 seconds of Single leg romanian Deadlifts
https://youtu.be/GoKjrvJi-Iw
CrossFit 262 – CrossFit
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Clean and Jerk (1-1-1-1-… building to a techical max for the day)
20 minutes to build
Metcon (Time)
Edward Fortyhands:
For Time
40 Snatches (75/53)
40 Overhead Squats (75/53)
40 Over the Bar Burpees
No Rx+, just go faster.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
1 minute couch stretch/side
3 rounds:
10 Jeff Costomiris Daisy pickers
10 shoulder taps
10 sit-ups
10 windmills
1 minute plank hold
1 minute Samson stretch/side
Metcon
Metcon (Time)
5 Rounds For time:
12 Snatches
15 Burpees
18 Sit Ups
Strength
upper body pull (5×10, alternating )
5 super sets x 10 reps:
10 bent over row/side
10 upright row
Stretch
Metcon (No Measure)
:30/side
arm across chest
elbow overhead
fingertips pulled back
pec stretch
upward dog
CrossFit 262 – CrossFit
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Triple 3 (Time)
For time:
Row 3,000 meters
300 double-unders
Run 3 miles
If this is out of the question for you, feel free to do “Triple 2” or “Triple 1.5” or partner with someone (using different equipment, of course).
50 Minute Time Cap
